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    Home » Drinks

    Sweet Potato Smoothie

    Published: Mar 1, 2021 · Modified: Aug 6, 2022 by Shareba · This post contains affiliate links.

    364 shares
    Jump to Recipe ↓

    My sweet potato smoothie is deliciously creamy! This is my go-to smoothie for winter because it's flavoured with warm spices, and made without ice.

    Sweet Potato Smoothie in a glass with a cinnamon stick.

    This sweet potato smoothie recipe was born out of necessity.

    I've been trying to stick to my resolution to add more fruits and veggies to my diet, and one of my favourite ways of doing that is by having a smoothie in the morning. Especially if I'm planning on working out before I start my workday.

    My smoothies are pretty basic. I either make my blueberry smoothie with oats, or throw one together with whatever fruit I have on hand.

    The problem is that I usually make my smoothie with ice, and I don't want to drink something that cold in the middle of winter. Especially when it's -14°C outside.

    Slices of steamed sweet potato on a cutting board.

    My solution was to come up with a smoothie that tastes great at room temperature, or even slightly warm.

    It turns out that sweet potatoes actually work really well in a warm-ish smoothie! And not just any sweet potatoes - steamed sweet potatoes!

    I had first learned about steaming sweet potatoes in an article from Bon Appetit magazine. The writer talked about how steaming the potatoes gave them a creamy dessert-like texture. Perfect!

    Steaming the sweet potatoes is preferable for this smoothie recipe because they blend up really smoothly. You could use baked or roasted sweet potatoes if you want to though, but they will be a bit more fibrous in texture.

    Ingredients for a Sweet Potato Smoothie in a blender.

    I tested this recipe about six or seven times before writing this blog post. I played around with the spices, changed the quantity of milk, added ingredients, took ingredients out... you get the idea.

    And you know what I found?

    That there really isn't a bad way to make a sweet potato smoothie. What you put into this recipe is really up to you and your dietary needs.

    A glass of creamy Sweet Potato Smoothie with a cinnamon stick.

    The foundation recipe is basically sweet potato flesh blended with some kind of milk, seasoned with warm spices and sweetened (if desired).

    This recipe makes about 3 servings, so you're looking at about a half cup of cooked sweet potato per serving. While the sweet potato is tasty on its own and does have great nutritional benefits, I find that I need to bulk-out my smoothie a bit more to make it really filling.

    I usually make mine with lactose-free high-protein low-sugar milk (the best choice for me), steamed sweet potato flesh, pumpkin spice (because I have it), extra cinnamon (because it's tasty), plain silken tofu (for protein), and a tiny bit of honey to round it all out.

    Oats ginger and silken tofu in bowls next to a blender.

    Silken tofu works really well in smoothie. Not only does it add protein, but it makes the smoothie extra creamy too. Which is nice if you're using low-fat milk, or just enjoy a really creamy smoothie.

    If you want more fibre, adding soaked quick-cook oats works really well. If I add oats to my smoothie, it keeps me from feeling hungry for quite a while.

    If you don't like a thick smoothie, you might want to thin this one out with more milk than I used.

    Another nice add-in is grated fresh ginger. It adds a bit of kick that you just can't get from the powered stuff. I like adding it in if I feel like I have a cold coming on.

    2 glasses of Sweet Potato Smoothie on a board.

    I like to keep any leftover sweet potato smoothie in the fridge for the next day. Just be sure to cover it with plastic wrap or place it in an air-tight container.

    I hope you'll give this recipe a try. If you do, please leave me a comment below!
    Happy Cooking!

    Sweet Potato Smoothie

    My sweet potato smoothie is deliciously creamy! This is my go-to smoothie for winter because it's flavoured with warm spices, and made without ice.
    5 from 4 votes
    Created By: Shareba
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    PREPARATION TIME 5 mins
    COOK TIME 25 mins
    TOTAL TIME 30 mins
    COURSE Beverage
    CUISINE Canadian
    SERVINGS 3 servings
    CALORIES 306

    Equipment

    • Blender
    • Pot with Steamer Basket

    Ingredients

    • 3 sweet potatoes, or 1.5 cups of cooked sweet potato
    • 2 cups milk, (dairy or non-dairy)
    • 1 teaspoon vanilla extract
    • ½ teaspoon pumpkin spice
    • ¼ teaspoon ground cinnamon
    • 1 teaspoon honey, optional

    Instructions 

    • Add a few inches of water to a medium pot fitted with a steamer basket. Bring to boil.
    • Place sweet potatoes in steamer basket. Cover, reduce heat to medium, and steam until fork-tender 20–30 minutes (depending on size).
    • Allow sweet potatoes to cool enough to handle. Scoop out flesh and place in a bowl. You will need 1.5 cups of cooked sweet potato.
    • Add all ingredients to blender, except honey. Blend on high until smooth.
    • Adjust sweetness with honey and thin with more milk, if desired.

    Notes

    Optional add-ins:
    ½ cup plain silken tofu (adds protein)
    ¼ cup oatmeal soaked in the milk for 10 minutes (adds fibre)
    ½ tsp freshly grated ginger (adds flavour)
    1 tbsp almond butter (addsprotein)
    • Cut very large sweet potatoes in half in reduce steaming time
    • Sweeten with honey, maple syrup, a couple of dates, or leave plain
    • Substitute your favourite spices for pumpkin spice if you don't have it
    • Pecan butter may be nice, if available (I couldn't find any at my grocery)
    • Leftover smoothie can be kept in the fridge for the next day. Cover with plastic wrap or put in an air-tight container. 

    Please read the blog post for detailed tips and explanations.

    Sweet Potato Smoothie
    Nutrition Facts
    Amount per Serving
    Calories
    306
    % Daily Value*
    Fat
     
    5
    g
    8
    %
    Saturated Fat
     
    3
    g
    19
    %
    Cholesterol
     
    16
    mg
    5
    %
    Sodium
     
    195
    mg
    8
    %
    Potassium
     
    982
    mg
    28
    %
    Carbohydrates
     
    56
    g
    19
    %
    Fiber
     
    7
    g
    29
    %
    Sugar
     
    20
    g
    22
    %
    Protein
     
    9
    g
    18
    %
    Vitamin A
     
    32328
    IU
    647
    %
    Vitamin C
     
    6
    mg
    7
    %
    Calcium
     
    256
    mg
    26
    %
    Iron
     
    2
    mg
    11
    %
    * The % Daily Values are based on general nutrition advice for a 2000 calorie diet.
    Please note that these nutritional values are only estimates and have been generated from a database using generic products.
    Have you made this recipe?Please leave a review in the comments below!

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    Reader Interactions

    Comments

    1. Vanessa

      March 02, 2021 at 11:40 pm

      5 stars
      What a fantastic idea! I also can't drink cold smoothies in the winter so this is great!

      Reply
      • Shareba

        March 03, 2021 at 2:04 pm

        Thanks Vanessa! 😀

        Reply
    2. Sharon

      March 04, 2021 at 5:58 pm

      5 stars
      I LOVE that addition of the tofu - so much protein! This was fabulous and totally different than my usual green smoothie but just as healthy.

      Reply
      • Shareba

        March 04, 2021 at 7:40 pm

        Thanks Sharon! Yeah, I'm a big fan of adding the tofu because you really can't taste it! And if you add the honey, it tastes like dessert, so I'm very happy with how it turned out!

        Reply
    3. Marisa

      March 06, 2021 at 7:10 am

      I would never have thought of adding sweet potatoes to a smoothie but sounds delicious! And that colour is just gorgeous

      Reply
      • Shareba

        March 06, 2021 at 10:06 am

        It's surprisingly tasty! Thanks Marisa!

        Reply
    4. Kristen

      March 06, 2021 at 11:27 am

      5 stars
      We actually love sweet potato smoothies in this house! It’s a great way to use up some of our sweet potato. Love the warming spices in your recipe.

      Reply
      • Shareba

        March 07, 2021 at 12:20 pm

        That's awesome! And thanks 🙂

        Reply

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